Sleep deprivation is now becoming a huge problem in the Philippines. There has been a steady rise of patients complaining of not being able to sleep despite being tired. If you kept waking up in the middle of the night it may be a case of insomnia. Sleep deprivation is linked to a whole lot of medical issues including obesity, diabetes and heart disease. Over-the-counter sleep aids rarely offer significant or sustained help for the said sleep problem.
Insomnia is an experience of inadequate or poor quality sleep characterized by one or more of the following:
difficulty falling asleep
difficulty maintaining sleep
waking up too early in the morning
Here are a few home remedy tips when you can not sleep at night:
Establish a quiet, relaxing bedtime routine. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed.
Relax your body. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax.
Make your bedroom conducive to sleep. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Don't engage in activities other than sleeping or sex in your bedroom. This will help your body know this room is for sleeping.
Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. Both caffeine and alcohol can interfere with sleep.
Avoid smoking. In addition to smoking being a major health risk, nicotine use can interfere with sleep.
Get regular exercise. But keep in mind, exercising too close to bedtime may interfere with sleep.
Go to bed only when you're sleepy. If you aren't sleepy at bedtime, do something relaxing that will help you wind down.
Wake up at the same time every day. If you experience increased awake time during the night, resist the urge to sleep in.
Avoid daytime napping. Napping can throw off your sleep cycle.
If you suffer from ongoing insomnia that is affecting your quality of life and which has not responded to simple interventions, you might find it helpful to consult a neurologist. They can provide a detailed assessment which will help determine whether or not your sleep problems are being influenced or caused by any other co-existing condition that may need treating. The doctor will then be able to direct your treatment according to your specific requirements. #insomnia #sleep #sleepdisorder #sleeping #snoring #specialist #neurologist #doctor #winnielimkhoo #manila #philippines #health #tips #advise #help